Announcements

[OUTDOOR & ZOOM SCHEDULE]

Weekdays:
8:30 AM – https://zoom.us/j/262806413
5:30 PM – https://zoom.us/j/359115363

Saturdays:
9 AM – https://zoom.us/j/216528666
.

Albany CrossFit – CrossFit

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Warm-Up

[GENERAL]

1 Round:

3 Min. Easy Jog

2 Min. Air Squats

1 Min. Spider-Man Lunges

[MOBILITY]

2 Min. Pigeon Pose /SIDE

:30 Pec Stretch on Wall /SIDE

Conditioning

[PRACTICE]

1 Round:

:30 Farmers Hold /SIDE

:30 Front Plank

:30 Burpees

Metcon (AMRAP – Reps)

“3…2…1…Rest”

3 Rounds:

3 Min. AMRAP: 1-Arm DB Farmers Carry For Distance

2 Min. AMRAP: Front Plank

1 Min. AMRAP: Burpees

* Count ever meter walked and every second held in a plank as a rep.

REST 2 Mins. Between Rounds.
[SCALING]

CARRY: Carry in the home for 3 Mins., :90 Side Plank /SIDE.

FRONT PLANK: Can be on forearms or straight arms, Hollow Hold.

BURPEES: Squat Thrust, Push-Ups, Sit-Ups.